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  6. Flour vs. Pretzel

Flour vs. Pretzel — In-Depth Nutrition Comparison

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How are Flour and Pretzel different?

  • Flour is richer in Selenium, Vitamin B1, and Vitamin B2, while Pretzel is higher in Manganese.
  • Pretzel covers your daily need of Sodium 54% more than Flour.
  • Flour contains 8 times more Selenium than Pretzel. Flour contains 33.9µg of Selenium, while Pretzel contains 4.4µg.
  • Flour is lower in Sodium.

Wheat flour, white, all-purpose, enriched, bleached and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Flour vs Pretzel infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
3
:
7
Pretzel
Pretzel
Contains less Sodium -99.8%
Contains more Selenium +670.5%
Contains more Calcium +80%
Contains more Magnesium +31.8%
Contains more Phosphorus +18.5%
Contains more Potassium +108.4%
Contains more Zinc +48.6%
Contains more Manganese +48.8%
Equal in Iron - 4.58
Equal in Copper - 0.156
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Pretzel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 172% 21% 55% 20% 162% 29% 53% 133% 24%
Contains less Sodium -99.8%
Contains more Selenium +670.5%
Contains more Calcium +80%
Contains more Magnesium +31.8%
Contains more Phosphorus +18.5%
Contains more Potassium +108.4%
Contains more Zinc +48.6%
Contains more Manganese +48.8%
Equal in Iron - 4.58
Equal in Copper - 0.156

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
5
:
4
Pretzel
Pretzel
Contains more Vitamin B1 +85.1%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +12%
Contains more Vitamin B5 +36%
Contains more Folate +10.2%
Contains more Vitamin E +683.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +68.2%
Contains more Vitamin K +833.3%
Equal in Folate - 166
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Pretzel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 10% 0% 7% 106% 77% 99% 20% 18% 125% 0% 7%
Contains more Vitamin B1 +85.1%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +12%
Contains more Vitamin B5 +36%
Contains more Folate +10.2%
Contains more Vitamin E +683.3%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +68.2%
Contains more Vitamin K +833.3%
Equal in Folate - 166

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Pretzel
Pretzel
Contains more Water +280.8%
Contains more Fats +199%
Contains more Other +663%
Equal in Protein - 10.04
Equal in Carbs - 80.39
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Pretzel
10% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more Water +280.8%
Contains more Fats +199%
Contains more Other +663%
Equal in Protein - 10.04
Equal in Carbs - 80.39

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Pretzel
Pretzel
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +735.6%
Contains more Polyunsaturated fat +212.6%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Pretzel
16% 30% 54%
Saturated Fat: 0.391 g
Monounsaturated Fat: 0.727 g
Polyunsaturated fat: 1.291 g
Contains less Saturated Fat -60.4%
Contains more Monounsaturated Fat +735.6%
Contains more Polyunsaturated fat +212.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Pretzel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Pretzel Opinion
Net carbs 73.61g 76.99g Pretzel
Protein 10.33g 10.04g Flour
Fats 0.98g 2.93g Pretzel
Carbs 76.31g 80.39g Pretzel
Calories 364kcal 384kcal Pretzel
Starch 72.58g Pretzel
Fructose 0.31g Pretzel
Sugar 0.27g 2.21g Flour
Fiber 2.7g 3.4g Pretzel
Calcium 15mg 27mg Pretzel
Iron 4.64mg 4.58mg Flour
Magnesium 22mg 29mg Pretzel
Phosphorus 108mg 128mg Pretzel
Potassium 107mg 223mg Pretzel
Sodium 2mg 1240mg Flour
Zinc 0.7mg 1.04mg Pretzel
Copper 0.144mg 0.156mg Pretzel
Manganese 0.682mg 1.015mg Pretzel
Selenium 33.9µg 4.4µg Flour
Vitamin E 0.06mg 0.47mg Pretzel
Vitamin C 0mg 2.1mg Pretzel
Vitamin B1 0.785mg 0.424mg Flour
Vitamin B2 0.494mg 0.332mg Flour
Vitamin B3 5.904mg 5.27mg Flour
Vitamin B5 0.438mg 0.322mg Flour
Vitamin B6 0.044mg 0.074mg Pretzel
Folate 183µg 166µg Flour
Vitamin K 0.3µg 2.8µg Pretzel
Tryptophan 0.127mg 0.097mg Flour
Threonine 0.281mg 0.25mg Flour
Isoleucine 0.357mg 0.407mg Pretzel
Leucine 0.71mg 0.757mg Pretzel
Lysine 0.228mg 0.257mg Pretzel
Methionine 0.183mg 0.177mg Flour
Phenylalanine 0.52mg 0.52mg
Valine 0.415mg 0.48mg Pretzel
Histidine 0.23mg 0.22mg Flour
Trans Fat 0.004g Flour
Saturated Fat 0.155g 0.391g Flour
Monounsaturated Fat 0.087g 0.727g Pretzel
Polyunsaturated fat 0.413g 1.291g Pretzel
Omega-6 - Linoleic acid 1.223g Pretzel
Omega-6 - Gamma-linoleic acid 0.001g Pretzel
Omega-3 - ALA 0.063g Pretzel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Pretzel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Flour
39%
Pretzel
Minerals Daily Need Coverage Score
59%
Flour
67%
Pretzel

Comparison summary

Which food is richer in minerals?
Pretzel
Pretzel is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.94g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 1238mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.236g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 11)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.